Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Balls 15/20
Ball Slams 15/20
KB Thrusters 16/24

Warm Up
3 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprints
50 Air Squats
200m Sprint
40 Air Squat
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat

Warm Up
25 Burpees
300m Sprint
High Knee Pulls / Lunge

Hang Clean and Jerk 5×15
Back Squat 5×5

WOD
3 Rounds
400m
50 Sit Ups
50 Hip Extensions

Warm Up
3 Rounds
MedBall Lunge and Twist
10 Burpees
10 Push Press
10 Back Extensions
Or GHD Hip Extensions*
*only if you watch the video before class

Mats
Ladders

WOD
Free Lift

Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD
3 Rounds
21 Russian Swings
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Jerk 5×5

WOD
50-40-30-20-10
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit ups

Mats
Ladders

WOD
20 Minutes
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit ups
21 Air Squats

Warm Up
400m
5 Box Jumps
Walking Lunge
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD
5 Rounds
15 OHS 45/65
400m

Warm Up
21-15-9
Hang Cleans
Sit ups
Push Ups
400 after Each Round

Mats
Ladders

WOD
15 Rounds
100m Sprint
21 Air Squat

Warm Up
2 Rounds
10 OHS
400
10 Pull Ups
20 Sit Ups

Thrusters 3×20
Heavy KB Push Press 5×5

WOD
5 Rounds
KB or DB Bench Press
Pull ups bb/nb
400m